Says Svetlana Sergeeva, pediatrician, Federal research center of nutrition and biotechnology:
— Our research showed a disturbing trend. Today students receive less dietary calcium (and the risk of incorrect bone formation and skeletal growth which ends around the age of 25-30, wrong posture), polyunsaturated fatty acids (which affects the metabolism, support the immune system, improve blood circulation, etc.) and vitamins. This means that students rarely eat vegetables and fruits, dairy products and fish. But overeat fat and sweet due to confectionery and fast food. But the food student not only need to satisfy hunger. Nutrition should ensure harmonious growth and development and, importantly, a strong immune system and resistance to stress. And the “stronger” school, so these loads higher. A balanced diet and enroll in the required amount of vitamins and minerals significantly reduces the excessive load on the nervous system. Therefore, the more varied nutrition of the student, the better.
Menu for the student. 12 products that will help to learn on “five”
6 products, without which no cost, the child’s diet:
Meat. Include in the diet daily, better in the first half of the day, steamed or baked. It is a source of complete protein, iron, zinc, vitamin B12. It is necessary for physical development, strengthening the immune system.
Fish. It is recommended to give students at least 2-3 times per week: baked, steamed, boiled, fish cutlets, steam. In addition to protein, fish contains valuable polyunsaturated fatty acids, vitamin D, calcium, phosphorus. Fish fillet is very tender and has few connective tissue fibers, so it is easy to digest. The fish is very delicious combined with vegetables.
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The vegetables and fruits. Daily at least 400 g. for Example, in salads or in kind. Vegetable salads is preferable to fill vegetable oil, lemon juice and no salt. You can make casseroles from cereals and vegetables (e.g., carrot, rice). An important source of mineral salts, natural sugars, dietary fiber, vitamin C, beta-carotene and other nutrients.
Cheese. Every day. For example, in the form of casseroles with the addition of dried fruit. When gentle cooking method preserved nutrients. And the cheese – source of calcium, easily digestible milk protein. Dried fruits will enrich the diet dietary fiber.
To eat before the bell rings. The better to feed the student?
Yogurt with cereals. About 200 ml (a glass) a day. Easily absorbed, useful for bowel function, have a positive effect on metabolism, including adipose. Improves immunity. Grains are added to a product of satiety, enriched with dietary fibers and b group vitamins.
Milk porridge. Cereals and milk are perfectly combined. Cereals – a source of complex carbohydrates, b vitamins Eating porridge in the morning, the child (of adult) will long remain a full. Milk is a source of protein, easily digestible butterfat.
Meals for Breakfast. Than correctly to feed the child?
The products that you want to limit:
Sodas. Overweight, the constant feeling of discomfort and susceptibility to fractures can arise from excessive consumption of sweet carbonated beverages. They mask the feeling of hunger, therefore, significantly changing the power mode.
Chips and crackers. They have a lot of salt, oil, flavorings, colorants and flavor enhancers. And too much calories. But it ain’t working.
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Dishes, breaded chicken wings, nuggets etc. the Breading is a “sponge” for fats. The fats that undergo a process of roasting, be harmful, can have a carcinogenic effect.
Sausage in the dough. They have little protein, but much fat and salt. In combination with the dough – it’s hard to digest.
Lollipops, pop. Simple carbohydrates, artificial additives, flavors. Provoke weight gain, tooth decay, inflammation in the gastrointestinal tract.
Fast food (noodles, mashed bags). Just a source of calories with very low contents necessary for the child of nutrients. Do not provide a sense of satiety. Causing inflammation of the gastrointestinal tract. Contain a lot of salt, colorings, flavor enhancers.